What Is Tempeh And How Do You Cook With It?

There are so many protein-rich meat alternatives on the market these days, from Beyond Meat to tofu, seitan, and tempeh. But it can be tough to differentiate between them and know how to properly use each one. While tempeh might not be as popular as tofu, it's another soy-based product that can be a hearty and nutritious addition to any meal.

To learn more about this versatile plant-based food and how to cook with it, we got in touch with the Plant-Based Dietician, Julieanna Hever, MS, RD, CPT. She's the author of The Choose You Now Diet and The Complete Idiot's Guide to Plant-Based Nutrition, and was happy to tell us all about tempeh and how to use it.

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What Is Tempeh?
Types Of Tempeh
Tempeh Benefits
How To Cook Tempeh
What Does Tempeh Taste Like?
Where To Buy Tempeh
Storage
Tempeh Recipes

Tempeh originated in Indonesia, most likely on the island of Java, but it's not certain exactly when tempeh was first developed. Some of the earliest references to tempeh appeared in the 1800s, but according to this story on the history of soybeans, written by William Shurtleff and Akiko Aoyagi, it was likely created before then. Tempeh is made of partially-cooked whole soybeans that are fermented using a fungus, which produces mycelium and molds the soybeans into a cake-like product. It can easily be used in place of other proteins in a variety of dishes like stir-frys, salads, and pastas.

"While soy-based tempeh is most common, there are several different types that include different grains or other types of beans," said Hever. While these products are usually gluten-free, be sure to check the label if you are on a gluten-free diet.

"Tempeh is loaded with essential amino acids and fiber, and is a great source of healthy polyunsaturated essential fats, iron, magnesium, manganese, and calcium," said Hever. It's also considered a complete protein because it contains all nine amino acids that are essential to the human body. Additionally, the high fiber content makes tempeh great for gut health.

There's been debate about the health benefits of soy. Some studies show that it can reduce the risk of some cancers and diseases, while others say that it could cause them, according to the Harvard School of Public Health. "Generally speaking, soy is associated with a reduced risk of breast cancer recurrence and mortality, and prostate cancer," said Hever. "Soy has also been shown to be beneficial for bone and cardiovascular health and mitigating menopausal symptoms." More information on soy can be found at the Harvard School of Public Health's website.

Due to its hearty structure and texture, tempeh can be a great alternative to meat in recipes. It can be eaten like a burger or sliced, cubed, and even crumbled to create a texture similar to ground beef, turkey, or chicken. We could easily see it being used in bolognese, goulash, or nachos supreme. "It is a very versatile and malleable staple," said Hever.

"To deactivate the culture, tempeh must be cooked before eating. Many people prefer to steam tempeh before continuing with preparation," she said. "It can be marinated and then grilled, baked, blackened, stir-fried, air-fried, and more."

"Tempeh tastes hearty and quite neutral, which is why marinating it in sauces works so well and with many different flavor profiles," said Hever. "It absorbs flavor well and makes it a wonderful ingredient to use in traditional recipes from across the globe."

Tempeh can be purchased at most health food stores and grocery stores such as Whole Foods. It's typically found near other meat alternatives, like tofu, in a refrigerated case.

After opening, Hever recommends refrigerating tempeh in an airtight container for up to four or five days. Always make sure to read the package's instructions for proper storage and use.

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